The bones are the body part that is directly affected by calcium or the lack of.
Calcium-based foods give the bones their structure, strength and prevent them from becoming fragile.
However, recent studies confirm that calcium may not be the leading mineral that keeps the bones operative and healthy. What actually does this is magnesium commonly found in sesame seeds, spinach, broccoli, basil and sunflower seeds.
Calcium counter-effects
When calcium levels are elevated, this usually brings risks for heart attacks, particularly in women.
As The National Osteoporosis Foundation claims, calcium supplements are not the same as dietary calcium, and by consuming calcium too much, you increase the odds for developing kidney stones and other health problems.
Pasteurized milk as well as calcium supplements are packed with calcium carbonate. This compound is very hardly absorbed if a chelating agent, such as citiric acid is not present as well.
Another study from 2007 confirmed that dietary calcium has far better effects on the body than calcium from supplements, especially in women in the postmenopausal stage.
Studies on Magnesium
Abrams along with the Baylor College of Medicine enforced a study that monitored the magnesium intake and absorption during childhood. The results showed that magnesium was far more effective in preserving the healthy bones structure, unlike calcium. T
“Dietary magnesium intake may be an important, relatively unrecognized, factor in bone mineral accretion in children,” the researchers revealed.
“Lots of nutrients are key for children to have healthy bones. One of these appears to be magnesium,” said Abrams. “Calcium is important, but, except for those children and adolescents with very low intakes, may not be more important than magnesium.”
Since this was confirmed, it became worrying that calcium is only promoted to be beneficial for the bones, whereas magnesium was not even mentioned.
Therefore, parents were advised to give their kids planet of magnesium during their childhood to encourage the growth of bones. Also, they wanted to bring the importance of magnesium consumption out in the spotlight.
Other than in children magnesium is important for preventing bone fractures as well. One report by Kathryn M. Ride and colleagues from the University of Memphis, Tennessee, stated that elderly people ought to consume more magnesium to keep their bones healthy.
As far as diets go, the ideal magnesium ratio is 1:1 ratio. You could also implement a 2:1 ratio. Unfortunately, today’s ratio of calcium to magnesium ratio is around 10:1. This means that while calcium is widely present in our bodies, magnesium is not.
If you are looking for magnesium rich foods, you should turn to nuts, cacao, seeds and green leafy vegetables. Epsom salt can also be used topically in your everyday baths.
The best way for magnesium to work is if it is taken orally. Sometimes, people who lack this mineral are forced to take magnesium supplements.
The ideal magnesium dose on a daily basis is 350-400 mg per day; most magnesium capsules contain between 250 and 500 mg of magnesium. This dose is best taken either with meals or on an empty stomach.
Magnesium’s exact levels are hard to spot, because if the blood lacks magnesium the body withdraws it from the bones, and makes the fragile.
For this reason your blood test may turn out normal, but your bones will suffer in return. So, keep your diet in check and make sure to consume magnesium-based foods at all times- this will guarantee both healthy bones and strong blood consistency.